Healing Diastasis Recti & Mummy Tummy Recovery
You do not need intense crunches to heal your core. My 4-phase program helps you reconnect with your pelvic floor, safely close the gap, and build strength from the inside out.
Our 12-16 week Mummy Tummy program is gentle, progressive, and effective. It's designed for moms starting from 6 weeks postpartum and is safe for both vaginal and C-section recovery.
This graphic introduces our Mummy Tummy Postpartum Recovery Program. It's a safe, supportive fitness journey to help you heal from within, managing issues like back pain, a weak core, and pelvic floor issues.
Our program is structured in phases. Weeks 1-3 focus on the Foundation, where you reconnect with your core and pelvic floor to improve posture and ease pain. Weeks 4-8 focus on Stabilization, building core and glute strength.
You carried life, now carry strength. This is an invitation to join our Mummy Tummy Recovery Program and begin your journey of rebuilding with care and expert guidance.
The later phases of our program focus on building strength. Weeks 9-12 are for deep core engagement and full body strengthening, while weeks 13-16+ transition into functional fitness to improve balance and stability for daily life.
This video demonstrates three key exercises to reduce the mommy pouch and heal diastasis recti. We show you how to use tools like a resistance band and a ball for moves like the Band Leg Extension and Bird Dog Ball Squeeze to engage your deep core.
Sliders are a fantastic low impact tool for strengthening the deep core muscles after childbirth. This video shows how to use sliders for exercises that help heal diastasis recti and strengthen the pelvic floor and abdominal muscles.
Here, I demonstrate a simple yet powerful breathing exercise to help heal diastasis recti at home. By coordinating your breath with a kneeling rock back movement, you can effectively engage your pelvic floor and deep core.
This video showcases seven exercises to reduce mummy tummy, from beginner to advanced. We demonstrate moves like banded heel drops and banded bridge marches that are lower back friendly and effective for healing diastasis recti.
About Healing Diastasis Recti: The "Mummy Tummy" Program
Whether you are six weeks or several years postpartum, healing is possible. This program focuses on deep core activation rather than traditional abs work, using breathwork and pelvic floor stability to address the separation safely, regardless of whether you had a C-section or vaginal birth.
Understanding Your Core
Diastasis Recti is more than a 'mummy tummy'; it is a structural separation that impacts your stability and daily movement. My approach moves away from the pressure to 'bounce back' and instead focuses on building a foundation that lasts.
The 4-Phase Protocol
This 16-week journey is designed to be progressive and gentle:
- Foundation (Weeks 1-3): We start with reconnecting the brain to the core. Using specific breathwork, we wake up the pelvic floor and deep abdominal muscles to improve posture and reduce daily aches.
- Stabilization (Weeks 4-8): Here, we introduce controlled movements to improve balance and glute strength, ensuring your body can handle the demands of lifting your baby or groceries.
- Strength Building (Weeks 9-12): We move into deeper engagement of the core and full-body strengthening using resistance bands and props.
- Functional Fitness (Weeks 13-16+): The final phase integrates everything into your daily life, making you stronger for the long haul.
Where We Work
Based at my studio in Koramangala, Bengaluru, I offer hybrid training. This means you get the benefit of physical, tactile form correction in the studio alongside a digital library for home practice. Whether you join the live online sessions or come in for a consultation, the goal is always the same: feeling like yourself again.
Tribher
I’m Ankita. After my own postpartum experience, I realised generic gym routines didn't fit the realities of motherhood. I built Tribher to provide the science-backed, compassionate space I wish I had back then.
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